Maintaining health and ideal weight is the result of a well-structured diet. If you find a proper diet system for yourself and at the same time learn the most important rules for weight loss, you can achieve harmony and maintain it for life, without being exhausted with diets and intense physical exercise.
The Basics of Diet for Weight Loss
Proper nutrition is a way of life. It is a food intake system to keep your body healthy and young. The basis of proper nutrition is not to harm the body, but to supply all the vital systems for stable and complete work.
There is no single formula for proper nutrition. Dozens of very different systems prove their suitability, so when you choose one of them, you can proceed from individual features. For example, for people in the north and south, food systems will be different because temperature conditions and regionalization dictate their own conditions.
Thus, many factors influence the creation of the ideal system of proper nutrition, especially for the purpose of weight loss:
- Age functions?
- Limited health status?
- Gender differences?
- Degree of obesity?
- Geographical factor?
- Allergic restrictions?
- Taste preferences?
- Metabolic rate?
- The degree of physical activity
- Religious beliefs.
Nutritionists suggest a balanced selection and distribution of foods, taking into account the required calorie content, as well as the same amount of carbohydrates, fats, proteins, minerals and vitamins, for the proper diet. However, due to the fact that everyone has their own body characteristics, this balance is always calculated individually.
Diet systems for weight loss
The most sustainable food systems have proven to be:
- Separate power supply.It is not a diet, but a way of eating, the essence of which is the separation of carbohydrates and proteins into separate meals. A scientist from the school of natural hygiene Herbert Shelton wrote a lot about it, based on the fact that our stomach creates its own special acid-alkaline environment for meat and vegetables (cereals) and mixing two types of these products means to disrupt the rhythmof the body. Many studies have shown that the special diet during the long-term restructuring of the body gives amazing results that affect not only weight normalization, but also longevity.
- Ducan power system.Although the Dukan diet is presented as a diet, it can also be called a lifestyle because the duration of the diet extends for many years. The essence of such a diet is to choose foods for foods based on their glycemic index, while you should give up alcohol, coffee, refined and canned foods, which is ultimately the right approach to food selection.
- Lacto-vegetarianism.This is a type of vegetarianism dominated by plant foods, eggs and dairy products. Nutritionists around the world agree that this is the ideal eating system, as the body consumes enough protein to avoid heavy meat.
These are not all possible diet systems, but the ones listed are considered the most universal because they allow the balance of all nutrients for the body.
The basics of diet for weight loss
The system of proper nutrition is designed to maintain the body in a high quality of life. But how can you use it to correct weight and improve organ function?
Many believe that it is enough to reduce calories to see results, but this is one of the factors and is far from the most important. Also, choosing the "right" food is not always enough. Weight loss will be followed by fatigue and constant tiredness.
As nutritionists say, weight loss can do anything but in moderation. This rule must be taken as a basis.
To lose weight, you can not create a diet with restrictions. Not every resilient person is able to handle them, so we do not need to talk about people with obesity or low metabolism.
Balancing the right diet to lose weight is based on three pillars:
- The predominant amount of protein or low carbohydratesin the diet, depending on the characteristics of the body. To understand what you lose best, just do a little test in 2 days for two weeks. On the first day of the first week, you should eat only protein foods with a small addition of cereals and vegetables in a ratio of 80 to 20. On the first day of the second week, do the exact opposite, where low carbohydrates will be the predominant foods. We need to see what makes pounds faster. If in your case it is better to use proteins for weight loss, then the diet should be based on their predominant amount in the diet.
- Replacement of fast carbohydrates with argon.It is believed that carbohydrates are only sweet and starchy foods. But there are people who do not like and do not eat sweets, but at the same time are still obese. The scam of fast carbs lies not only in cakes, but also in pasta, fried cutlets and alcohol. Fast carbs always have a high calorie content, high glycemic index and act on the body with a rapid rise in blood sugar. You do not have to give up sweets and favorite dishes, as long as you replace fast carbs with slow ones and you can continue to eat pancakes and kebabs, but at the same time lose weight steadily.
- Selection of natural products.Overweight, along with a whole host of related diseases, occurs due to unnatural products. Aggressive heat treatment with the addition of preservatives E and especially with the addition of sodium glutamate (a type of drug for the brain) makes the product completely useless - empty calories. The taste is covered by chemistry and sugar, but in reality the body remains hungry, because from food it could not get basic trace elements for life. Thus, the juice from the package is chemistry and the fresh juice is natural vitamins.
The main diet rules for weight loss
Regardless of the diet you choose to lose weight, there are universal rules that can not be ignored. Even if you have not yet decided on a new lifestyle, diet rules for weight loss can be introduced now.
Always have a rich breakfast
We have high levels of sugar in the morning and therefore do not want to eat. Weight loss will be followed by fatigue and constant tiredness, so you can eat less and eat less later. But this is a trap - by nightfall, due to the increase in sugar, you will eat several times more than you should. Due to the lack of sugar, many make night trips to the refrigerators. Breakfast should always be as rich as possible in all meals.
Familiarize yourself with fractional consumption
This is a very important rule for overweight people. The fractional diet, and this is considered a diet every 3 hours, does not allow the reduction of blood sugar, which means that there will be no wolf hunger and digestive problems. Of course, the quality of the food plays the most important role, but choosing the right food will have no benefit if the break between meals is 4-5 hours. As a result, you will eat many times more and stretch your stomach.
Everything is "forbidden" at the beginning of the day
Overweight people are addicted to sugary and carbohydrate foods. It's very difficult to deny, but you do not have to completely forbid yourself from doing so - just remember to be modest. If you want to eat something from fast carbs, then you can get them, but only in the first half of the day, preferably before 11 am. This is due to the fact that in the first half of the day our metabolism is faster and up toat the end of the day some kind of load is expected, so the "forbidden" will not affect the image so much.
Never starve
Unless it is a therapeutic fast under the supervision of specialists, fasting is prohibited. This leads to weight gain, suppresses metabolism and worsens digestive problems.
Best slimming products
The right foods in the diet of a person who is losing weight are fresh and natural products. If their dietary content is 80%, you can already start losing weight from it.
This includes:
- fresh vegetables, raw or, if necessary, boiled
- fresh and natural (from vegetable gardens) fruits of their region depending on the season.
- nuts and dried fruits without preservatives.
Almost anything from animal products is allowed, but here the method of processing - cooking and baking is taken into account:
- fish and seafood?
- lean meats (chicken breast, turkey, beef, beef).
If there are no allergic reactions, then the following are added to the diet:
- low fat dairy products.
- eggs.
Menu for a week and a month for weight loss
To start a healthy diet, try to start from a week. In 7 days, you will already see the results reflected not only in the figure, but also in the state of health.
Monday
- Orange, 2 boiled eggs, tomato;
- Toast with cheese, lettuce and tomato?
- Roast chicken with cucumber?
- A glass of kefir?
- Fish with vegetables.
Tuesday
- Portion of cottage cheese with raisins and nuts.
- 2 apples?
- Steamed vegetable soup and ribs?
- 1 egg;
- New potatoes with vegetable accompaniment.
Wednesday
- Grapefruit, chicken meatballs with vegetables?
- A handful of cherries.
- Grilled chicken garnished with vegetables.
- A glass of fermented milk
- Steamed fish with vegetables.
Thursday
- Seed fruit smoothie, boiled chicken?
- Orange?
- Carrot puree soup and buckwheat porridge.
- Cottage cheese portion?
- Chicken and vegetable salad.
Friday
- Banana, 2 boiled eggs.
- Toast and tomato toast with lettuce?
- Grilled chicken breast with fresh vegetable salad.
- Homemade yogurt?
- Steam cutlets?
Saturday
- A handful of grapes. Steamed fish with vegetables
- Banana?
- Vegetable puree soup?
- Cottage cheese portion?
- Chicken breast with salad.
Sunday
- Apple, toast with cheese and tomato?
- Salad with cabbage and cucumber?
- Baked vegetables and 2 eggs.
- A glass of kefir?
- Steamed fish with vegetables.
The right diet for a month for weight loss
To plan your meals for an entire month, use the following diet chart:
- Breakfast:any fruit + protein product with carbohydrates in a ratio of 80: 20.
- First snack:any fruit or any combination of vegetables.
- Lunch:vegetable or cereal with protein product in a ratio of 50: 50.
- Second snack:dairy products or carbohydrates of your choice.
- Dinner:protein product with vegetable in a ratio of 80: 20.
An after-dinner snack is allowed, but it must be a low-calorie dairy product, for example, a glass of fermented baked milk or kefir.
Also, do not forget to replenish body fluids throughout the day.
Recipes for proper nutrition for weight loss
Cooking options vary, but the predominant methods are baking and grilling.
Grilled chicken breasts
- Chicken meat is soaked in kefir with mild spices for 20 minutes. Bake for 15 minutes on each side of the oven.
Steamed cutlets
- Lean minced meat in combination with chopped onion and raw egg.
- Cutlets are formed from minced meat.
- Prepare in a double boiler.
Grilled fish
- Pieces of any fish are light spices with mild spices.
- Onions are cut into slices and mixed with fish.
- The dish is cooked in a kitchenette in the mode "Baking" for 40 minutes in olive oil.
Vegetable puree soup
- Carrots and onions on dice, lightly sautéed over medium heat.
- Cooked cooked peas are combined with vegetables.
- The mixture is rolled in a blender.
- The dish is served with herbs.
To lose weight, you do not need to be exhausted with rigid diets. It is enough to think of an individual diet system with a balanced content of all the necessary nutrients. By following the chosen regimen, you can not only lose weight, but also get rid of the yo-yo effect forever, constantly maintaining weakness without effort.